Gluten Free Chicken Parmesan with Spaghetti Squash


If you are craving Italian for dinner, then I’ve got you covered.  Low carb and GLUTEN FREE.  Not to mention, delicious!  This was one of the biggest hits I have had with my kids in a while.  This one take a bit of work with breading the chicken, but I promise you, it’s SO WORTH IT!


  • 2 pounds thinly sliced boneless, skinless, chicken breast

  • 2 eggs

  • 2 Tbsp Avocado oil

  • 32 ounces of prepared Marinara sauce (I used Michael’s of Brooklyn)

  • 112 grams (1 cup) Kikkoman Panko gluten free breadcrumbs

  • 70 grams (1/2 cup) gluten free all purpose flour

  • 82 grams grated parmesan cheese

  • 1 Tbsp Italian seasoning

  • 8 ounces fresh sliced Mozzarella cheese


  1. Preheat the oven to 400 degrees.

  2. Use an instant pot to pressure cook spaghetti squash for 10 minutes.  Or roast spaghetti squash ahead of time.  Pull strings for “noodles”.

  3. Place flour on a plate.

  4. Place eggs in a wide bowl and beat.

  5. Place breadcrumbs, Italian seasoning, 1/2 of parmesan cheese, salt and pepper on a large plate and combine with a fork.

  6. Season chicken breast with salt and pepper.

  7. In a large skillet over medium-high heat, heat the Avocado oil.

  8. Dredge both sides of the chicken breast with flour, then egg, then the breadcrumb mixture.

  9. Sear the chicken for approximately 2-3 minutes per side until golden brown.  This will need to be done with 4 breasts at a time in order to not crowd your pan and lower the cooking temp.

  10. While the chicken is cooking, ladle 16 ounces of your sauce into the bottom of a casserole dish.  If you have 8 breasts then you will need two casserole dishes.  Use 16 ounces of sauce in each dish.

  11. Place the pan fried chicken on the sauce.

  12. Top with Mozzarella and remaining Parmesan.

  13. Bake for 10-15 minutes or until cheese is bubbly.

  14. Top 150g of spaghetti squash “noodles” with one chicken breast and a bit of sauce from the casserole dish.

    *Recipe adapted from @gfshoestring

Macros for one chicken breast:

35g Protein
20g Carbs
17g Fat

Author: Maggie Shaffer, Black Iron Nutrition Coach, @maggieshaffer